Cobb Salad

What's in the Cobb Salad?

At 1080 calories per serving, the Cobb Salad represents about 54% of a 2,000-calorie daily intake. On the macronutrient side, roughly 25% of those calories come from protein, 68% from fat, and 12% from carbohydrates — a profile typical of TGI Fridays's Salad section. Sodium is often the line to watch with sit-down chain entrees, and this dish delivers 2310mg, or about 100% of the FDA's daily reference value. If you're watching salt, pairing the Cobb Salad with a side salad (dressing on the side) and water rather than a sweetened beverage is the standard mitigation. Like most items at TGI Fridays, the dish is built for shareable portions and is plated at restaurant scale rather than a strict single serving. Boxing half of it before you start is one of the simplest ways to bring the per-meal calorie load down meaningfully without giving up the experience.

How this fits a 2,000-calorie day

One serving of the Cobb Salad supplies 1080 calories, which represents roughly 54% of a 2,000-calorie reference day. That is a substantial entrée portion typical of full-service chain restaurants. If lunch and breakfast were modest, the dish can fit a normal day; if you also plan to eat dinner with sides, the budget gets tight.

The macronutrient split lands at roughly 24% protein, 11% carbohydrate and 65% fat by calorie share — a useful frame because raw gram counts often understate how much of a dish's energy actually comes from fat. Protein delivery at 68g is in the ordinary mid-range for the category — enough to anchor a meal, not high enough to be the dish's selling point.

Sodium clocks in at 2310mg, or about 100% of the FDA's 2,300mg daily reference value. That single dish nearly maxes out the recommended daily intake on its own — worth flagging for anyone managing blood pressure, taking diuretics, or trying to keep ankle swelling down on long-haul flights. Asking for sauces or seasoned items on the side is the most direct lever you have. Saturated fat is the other line worth watching at 22g — about 110% of the daily reference value — primarily a long-term cardiovascular consideration rather than a single-meal one.

Allergen profile

Milk Eggs

The Cobb Salad is flagged for Milk and Eggs in the chain's posted allergen panel. The dairy component is most often in the sauce, the cheese topping or the butter used to finish the plate; an unsauced or sauce-on-the-side preparation can sometimes reduce — but rarely eliminate — the exposure. Egg appears most commonly in the pasta, the breading wash or the mayonnaise-based dressings rather than as a stand-alone ingredient. Cross-contact in a shared kitchen is always possible, so when in doubt, ask the floor manager.

How it stacks up against the casual-dining category

Across the 33 Salad entries we track in this category — averaging 609 calories and 1,222mg sodium per serving — the Cobb Salad at TGI Fridays sits roughly 77% heavier than the category average. It also delivers 1,088mg more sodium than the typical Salad item we list, which is the more useful number if you're cross-shopping menus on the way to a reservation.

For direct cross-shopping, here are the closest Salad matches we track at competing chains:

Ordering strategy

If the Cobb Salad is the entrée you want, the highest-leverage adjustments are usually the ones that change the surrounding meal rather than the dish itself. Pairing the dish with a vegetable-forward side instead of a starch-heavy one keeps total carb load reasonable, and ordering water rather than a sweetened beverage avoids the easy 200–400 calorie tack-on that most people don't account for. Sauces, dressings and finishing oils are routinely the largest hidden source of calories on a casual-dining plate; getting them on the side gives you direct portion control without changing the dish you actually want to eat.

Ingredients summary

Mixed greens, chicken, bacon, egg, blue cheese, ranch

The bottom line

The Cobb Salad from TGI Fridays is a heavy entry on the chain's menu at 1080 calories and 2,310mg of sodium per serving. Protein delivery is strong, which is the dish's most useful nutritional feature. Anyone tracking sodium specifically — including most people on blood-pressure medication — should weigh this dish against the chain's lower-sodium options on the same menu before committing.